AM:
For time:
5000m row

PM:
A1. Reverse shot toss against wall
5×1.1; Rest 30s
A2. Standing long jump
5×1; Rest as needed

B. Deadlift
4×4; Build by 10# per set; Rest 2 min
*Reset each rep. Good positions.

C. EMOTM 7:
2 back squats @ 79%

D. 4 rounds:
8-10 banded glute-ham raises @ 40×0 tempo
-Rest 15s
30-60s body saw in rings
-Rest 15s
8-10 banded glute-ham raises @ 40×0 tempo
-Rest 15s
30-45s pulse-ups
*https://www.youtube.com/watch?v=v30TIy18LEo
-Rest 2 min